THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH: 15
Tempo squat: 10
tempo merkin: 10
tempo elfs: 10
10 burpees
THA-THANG:
merkins from hell (max reps–> iso hold–> ecc merkin)
2 rounds of 3 sets of 4 exercises
set 1
- Mace Barbarian Squat
- kettlebell deadlift
- burpee
- SSH
Set 2
- Mace joust
- KB press
- high bridge
- RDL’s
set 3 - mace grave digger
- KB row
- bench dips
- step-ups
- pull-ups from hell set (10 pullups, max iso hold, ecc pullup)
- repeat
COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
He has risen!